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Chocolate is chock-full of ingredients that disagree with acid reflux- it’s highly caffeinated, contains theobromine, a bitter alkaloid, and it’s high in fat. If you must have your chocolate fix, opt for lower-fat dark chocolate- at least you’ll be getting some antioxidants.

4- DON’T…Eat fried foods. Oily foods are at the top of the no-no list if you have GERD, and fried foods are the oiliest of the oiliest. Save yourself from the pain, and experiment with roasted potatoes, eggplant, carrots, zucchini, or kohlrabi. Roasting brings out the natural flavor, and requires less oil.

5- DO…Avoid caffeine.

A small cup of coffee every morning is fine, even if you get chronic heartburn, but a tall mug of latte every three hours is pushing it.

6- DON’T…Eat starchy carbohydrates.

Starchy, high-sugar vegetables are difficult for your body to digest, resulting in large amounts of undigested carbs. Carbohydrates that sit in your stomach end up contributing to excess stomach acids, a sure-fire way to cause acid reflux.

7- DO…Eat sauerkraut.

Aged, fermented foods like pickles, kimchee, and sauerkraut have a stabilizing effect on the tummy, according to many health experts, when eaten in moderate amounts.

8- DON’T…Consume alcohol.

Although alcohol is not an acidic substance, it does have a loosening effect on the esophagus’s lower valve that controls gastricacid flow.

9- DO…Take probiotics supplements.

Probiotics promote healthy bacteria, a veritable army against heartburn, diarrhea, and many other stomach problems.

Probiotics are a main ingredient in yogurt and kefir, but if you can’t handle dairy products, then opt for probiotic supplements and tonics.

Sour cream, soft cheeses, ice cream, and whole milk these all contribute to GERD symptoms. Opt for the lower fat versions, if dairy is what you crave.

11- DO…Exerciseportion control.

When dining out, ask for a to-go container as soon as the food reaches your table. You’ll be less tempted to overindulge if you divide your meal in half before you start eating, and save the rest for later.

Let’s face it- not everybody can keep a mental log of everything he ate this past week, let alone since breakfast. Keeping track of your eating habits in a food journal is the only way to manage your heartburn triggers.

14- DON’T…Drink bubbly drinks.

Remember the volcano science projects you used to do as a kid- the one where you put baking soda inside a papier-mâché “volcano,” poured in a solution of vinegar and red food food coloring? Well, imagine that in your stomach…

15- DO…Avoid processed foods.

Overly processed, refined foods lack the fiber needed to travel through your digestive system efficiently. Choose whole foods- brown rice instead of white, whole sugar instead of white, and you’ll also get more vitamins, to boot.

16- DON’T…Eat fatty meats.

Stay away from fatty beefsteaks, beef jerky, and pork. Leaner meats like ground turkey breast, skinless chicken, and trimmed beef chuck are healthier for the heart, less likely to cause heartburn, and higher in vitamin B12.

17- DO…Drink apple cider.

Apple cider is a natural alternative that balances stomach fluids, even if you have GERD.

Drink a few tablespoons of organic apple cider added to an 8-ounce glass of water, every day after meals.

Your body needs time and energy to process a meal. While physical activity is excellent for pushing food through your system, lying on the couch has the opposite effect. Sit down for dinner early, and make a habit of going out for a neighborhood stroll afterwards.